CrossFit Workout Of The Day 10/18/2017

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Barbell Cycling:

17 minute clock:

First 6 minutes:

1 Snatch Deadlift + Shrug from the floor

1 Snatch Deadlift + High-Pull from the floor

1 Squat Snatch from the floor

For the next 11 minutes:

Beg – Work the squat Snatch from the floor for tech with light to moderate weight

Int/Adv – Work up to a maximal squat Snatch weight if technique is good

Then:

3 Rounds:

1 min max power snatches 95/65

1 min rest

1 min max TTB or V-Ups (athletes choice)

1 min rest

1 min max rope climbs

1 min rest

CrossFit Workout Of The Day 10/16/2017

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E5MOM:

Row 500m (if this takes more than 2:30, drop to 400m)

Then:

15 min WOD

3 min max distance run

3 min max pull-ups***

3 min max cal assault bike

3 min max dips***

3 min max distance run

***alternate strict and kipping every time you come off of the bar/rings. So, set 1 athlete does 12 strict pull-ups /dips and comes off the bar, then jumps up and does 21 kipping pull-ups/dips (total of 33), then jumps up and does 4 strict (total is now 37) etc…

CrossFit Workout Of The Day 10/11/2017

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Barbell Cycling:

17 minute clock:

First 6 minutes:

1 Clean Deadlift + Shrug from the floor

1 Clean Deadlift + High-Pull from the floor

1 Squat Clean from the floor

For the next 11 minutes:

Beg – Work the squat clean from the floor for tech with light to moderate weight

Int/Adv – Work up to a maximal squat clean weight if technique is good

Then:

17 min cap

30-20-10 reps for time of:

TTB

Box Jumps, 24″/20″

Hang Power Clean, 115/80